Luke D's Groups Activities

5 Ingredient Keto Cheddar Chaffle Recipe - Keto Bun and Bread Alternative

Luke D — Tue, 17 Sep 2019 17:44:00 GMT

Brace yourselves for the amazing 5-ingredient Keto Cheddar Chaffle Recipe! This is my base recipe for a Keto bun and bread alternative. You can use it for a bun, bread, pizza crust, cracker or just about anything where you would typically use a bread product.

This Keto cheddar chaffle recipe will end up with about 1-2g net carbs coming from the almond flour and cheddar cheese, so it is definitely Keto-friendly. I have used this recipe for a bun on a bacon cheeseburger, pepperoni pizza crust, hot ham and cheese sandwich and a sausage, egg and cheese breakfast sandwich. Like I said, it only has 5 ingredients so I will typically have everything on-hand and won't end up spending $50 at the store buying stuff I don't have and will never use.

5-Ingredient Keto Cheddar Chaffle Recipe

1 egg
1 tbsp almond flour
1 tbsp whipping cream
dash onion powder
1/4c cheddar cheese (plus a little more)

Directions

Sprinkle a little cheese on a hot waffle iron
Carefully spread chaffle mixture over waffle iron
Sprinkle a little more cheese on top
Close waffle iron and cook until crispy
Eat

Nutrition

Don — Sun, 31 Jul 2016 20:42:10 GMT

Per the math it says I should be on level 3. As I lose weight should I adjust the nutrition level or keep it the same through out the 90 days?

What Weight To Use When Starting StrongLifts 5x5

ethan — Thu, 20 Apr 2017 10:27:54 GMT

I am going to be starting the StrongLifts 5x5 program next week. What is a good recommended starting weight? I see he wants me to start with the 45lb bar..should I really do that?

Who is your favorite to win the CrossFit Games this year (2016)?

Luke D — Fri, 08 Jul 2016 21:41:40 GMT

I am going with Matt Fraser finally bringing it home this year and Lauren Fisher on the women's side.

Discussion Starter I

Wed, 28 Jan 2026 21:21:37 GMT

Start a discussion in a forum that receives 5 replies.

Weighing meat for P90X

Don — Sat, 13 Aug 2016 20:34:18 GMT

So........I have been working on figuring out weighing my chicken on P90X......Of the seven servings of protein, I am using six in chicken. I weigh it raw to get 6-3 oz servings for 6 days for 7 lbs, after I cook it it only weighs about 4 lbs. so I have calculated that into 2 meals for a total of 11 oz of chicken. Does that sound right to you all?

Can I squat and run for distance?

Dustin — Thu, 21 Jul 2016 19:59:57 GMT

I want to run a half marathon, but I also want to have some strength. Does squatting play nice with distance running, or am I actually hurting both by trying to do two different things?

WrestleFit

Luke D — Sat, 07 Sep 2024 20:32:22 GMT

A workout program for wrestlers that combines wrestling and CrossFit.

Gorilla Mode Pre Workout Review

Luke D — Fri, 01 Oct 2021 20:53:00 GMT

Ever want to feel what its like to be a silverback gorilla? You'll probably need illegal substances, but this stuff is pretty close! All the great benefits of pre-workout without the intense sweating and tingling feeling you get with off the shelf crap powder. Non-proprietary blend so you know everything that is in it. Not an insane amount of caffeine to disrupt your sleep schedule, since caffeine has a half life of about 6 hours anyway.

Here is my dosage review.
I'm 5' 10'' 200 lbs in pretty decent shape.

1 Scoop- great workout; tons of energy and an amazing pump due to the ingredients
1.5 Scoops- Insane workout; want to crush weights, even when I'm tired I keep going
2 Scoops- Florida man mode; makes you want to chew concrete and destroy things in your local vicinity.
2.5 Scoops- You don't want to know.

Flavor is pretty good. It doesn't get better after a few chugs, but it won't make you want to puke. Focus and stims are solid. At a single scoop, nitric oxide isn't enough oomph. At 2 scoops, it's good. 5 days a week will last you about a month.

Clean product with no pre-workout crash from stims. The mental clarity is definitely my favorite aspect, since 6am workouts tend to lack it. Followed by the stims. Mileage will vary, but definitely worth the money.

A few Nutrition Details

9000 MG PURE L-CITRULLINE - The ONLY pre-workout in the entire industry featuring the maximum effective dosage of PURE L-Citrulline that IS NOT artificially inflated with Malic Acid on the label (with Citrulline Malate, you're only getting 1/2 - 2/3 as much L-Citrulline as the label implies). The huge spike in Nitric Oxide significantly increases pumps, endurance and can cut DOMS in half after training.
5000 MG CREATINE MONOHYDRATE, 3000 MG GLYCERPUMP, 2500 MG BETAINE, 1000 MG AGMATINE - Supersaturates the muscle with blood and induces a state of hyper-hydration for massive pumps, endurance and power. Also includes your full daily saturation dose of Creatine. Creatine has shown time and time again to significantly improve strength, power output and muscle size.
1500 MG L-TYROSINE, 500 MG KANNA, 400 MCG HUPERZINE A - The high doses of these Nootropics top off the cognitive enhancing component of Gorilla Mode and contribute to a significant increase in energy, mood and overall mental acuity.
350 MG CAFFEINE, 350 MG N-PHENETHYL DIMETHYLAMINE CITRATE - Laser focus and a substantial increase in energy levels. In conjunction with one another, this combination of stimulants mimics the actions of adrenaline, noradrenaline, dopamine, and serotonin and keeps levels elevated throughout the duration of a full workout for intense drive and performance.
23,500 MG TOTAL NITRIC OXIDE PRECURSORS, PLASMA EXPANDERS AND VOLUMIZING AGENTS - This product is so potent that we actually had to edit this product page to warn you that it will have some grittiness. When we say it is the most potent formula on Amazon, we aren't kidding. It isn't possible to make a potent formula like this that mixes like a run of the mill cookie cutter watered down pre-workout. More potent = more issues mixing. If you want the best, then choose us and embrace the grit.

Keto Cloud Bread Recipe (Oopsie Bread Rolls)

Luke D — Fri, 01 Oct 2021 15:26:00 GMT

If you’re looking for a super low-carb replacement for bread, try this easy keto cloud bread recipe! These rolls are less than 1 net carb each, and you only need 6 ingredients to make them.

Ingredients

4 large eggs, separated
1/2 teaspoon cream of tartar
2 ounces low-fat cream cheese
1 teaspoon Italian herb seasoning
1/2 teaspoon sea salt
1/4 - 1/2 teaspoon garlic powder

Directions

Preheat the oven to 300 degrees F. If you have a convection oven, set on convect. Line two large baking sheets with parchment paper.

Separate the egg whites and egg yolks. Place the whites in a stand mixer with a whip attachment. Add the cream of tartar and beat on high until the froth turns into firm meringue peaks. Move to a separate bowl.

Place the cream cheese in the empty stand mixing bowl. Beat on high to soften. Then add the egg yolks one at a time to incorporate. Scrape the bowl and beat until the mixture is completely smooth. Then beat in the Italian seasoning, salt, and garlic powder.

Gently fold the firm meringue into the yolk mixture. Try to deflate the meringue as little as possible, so the mixture is still firm and foamy. Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even 4-inch circles, 3/4 inch high. Make sure to leave space around each circle.

Bake on convect for 15-18 minutes, or in a conventional oven for up to 30 minutes. The bread should be golden on the outside and firm. The center should not jiggle when shaken. Cool for several minutes on the baking sheets, then move and serve!

Sugar-Free Keto Peanut Butter Cups Recipe

Luke D — Fri, 01 Oct 2021 11:11:00 GMT

These sugar-free keto peanut butter cups are just like real ones! You'll love this easy low carb peanut butter cup recipe made with 5 ingredients.

Chocolate Layer

10 oz Sugar-free dark chocolate (divided; see notes on the chocolate to use, don't use baker's chocolate!)
5 tbsp Coconut oil (divided)
1/2 tsp Vanilla extract (optional, divided)

Peanut butter filling

3 1/2 tbsp Peanut butter (creamy)
2 tsp Coconut oil
4 tsp Besti Powdered Erythritol (to taste)
1 1/2 tsp Peanut flour
1/8 tsp Vanilla extract (optional)
1 pinch Sea salt (optional, to taste)

Directions

Get a muffin pan and put cupcake liners in it

fill the bottom of the cupcake liners with a layer of the chocolate.

Freeze it

evenly distribute peanut butter filling on top of the frozen chococlate bottom layer

Freeze it again

Eat

Sample 4000 Calorie Per Day Diet Plan

Luke D — Wed, 16 Sep 2020 10:50:07 GMT

If you're trying to pack on some mass, you need to be sure you are eating enough food. Most people who think they have a hard time gaining mass are simply not eating enough food to support mass gain. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number.

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.

snippet.insert/amazon-protein

Sample 4000 Calorie Per Day Diet / Meal Plan

Breakfast

4 Whole Eggs + 4 Egg Whites
3 Slices of Whole Wheat Toast
2 tbsp natural peanut butter

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
2/3 c oatmeal

Lunch

10 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
1 sweet potato

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter

Dinner

8 oz grilled fish
1c brown rice
1c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein
12 oz milk
1 tbsp natural peanut butter

This sample 4000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.

Sample 3500 Calorie Per Day Diet Plan

Luke D — Wed, 16 Sep 2020 10:46:49 GMT

hubspot.co/98d3218f-3f21-42a6-8cd6-f4cebf557e43

This 3500 calorie meal plan is for someone who is probably trying to gain some mass, but at a lower body weight. Eating enough food is crucial to gaining weight. Most hard gainers who think they have a hard time gaining mass are simply not eating enough food to support mass gain. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number.

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.

snippet.insert/amazon-protein

Sample 3500 Calorie Per Day Diet / Meal Plan

Breakfast

3 Whole Eggs + 5 Egg Whites
3 Slices of Whole Wheat Toast
1 tbsp natural peanut butter

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
2/3 c oatmeal

Lunch

6-8 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
1 sweet potato

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tsp natural peanut butter

Dinner

6-8 oz grilled fish
1c brown rice or 1 sweet potato
1c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein
12 oz milk
1 tbsp natural peanut butter

This sample 3500 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.

Sample 3000 Calorie Per Day Diet Plan

Luke D — Wed, 16 Sep 2020 10:43:56 GMT

hubspot.co/48bb40b4-a305-4c43-9256-51e38d4dac28

This 3000 calorie meal plan is for someone who is probably trying to gain some mass or for a bigger dude trying to maintain their current weight without gaining too much body fat.

You can use our calorie intake calculator to get an idea of your daily caloric burn and decide if this 3000 calorie diet plan is right for you.

snippet.insert/amazon-protein

Sample 3000 Calorie Per Day Diet / Meal Plan

Breakfast

3 Whole Eggs + 3 Egg Whites
2 Slices of Whole Wheat Toast
1 tbsp natural peanut butter

Snack

1 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
1/4 c oatmeal

Lunch

4-6 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
2c Vegetables

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tsp natural peanut butter

Dinner

6-8 oz grilled fish
1c brown rice or 1 sweet potato
2c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein mixed in water
1-2 Bananas
1 tbsp natural peanut butter

This sample 3000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

You can also feel free to substitute approved fruits and veggies in place of the whole wheat bread.

Supplement Recommendations for Beginners

Luke D — Thu, 30 Sep 2021 15:01:00 GMT

Supplements, as the name implies, are intended to fill nutrition gaps in an already healthy diet. You may consider supplements to help boost your protein intake, vitamin deficiencies or hydration. They are intended to supplement the foods you eat, not replace them.

Supplements should never replace a good nutrition plan and hard training, but they can definitely improve and enhance your results. The extra nutrition can help you hit your dietary macros and assist in recovery between workouts.

Here are a few essential supplements you can consider.

Whey Protein

Whey protein is probably the most widely used supplement in the fitness industry. If there is one nutrition tip that can support almost any fitness goal it would be to consume more protein. While there are probably hundreds of brands to choose from, for most people any will do. The one thing I really look at though is added sugar - you don't want any of that! Below are four of the brands we recommend if you're looking to buy your first tub of whey protein. These brands are: MusclePharm, Optimum Nutrition, Dymatize and MuscleTech.

All of these brands are well respected and have been around for a very long time. All are also certified substance free.

snippet.insert/amazon-protein

Branch Chain Amino Acids (BCAA)

Branch chain amino acids (BCAAs) have had an astronomical rise in popularity. It all started with the company Scivation and their flagship product called Xtend. There was already a huge pre-workout market, post workout market, but Xtend really cornered the "Intra-Workout" market.

Made up of three essential amino acids—leucine, isoleucine, and valine—branched-chain amino acids or BCAAs have been shown to promote growth and recovery. If you are following our intermittent fasting diet plan you can also sip on BCAAs during your fasting window.

The best amino acid blends also include electrolytes and other performance and recovery-enhancing ingredients, making them a favorite for lifters to sip during a workout, or any other time of day.

snippet.insert/amazon-bcaa

Creatine

Daily creatine supplementation can improve strength and power output and performance during lifting and interval-style work. It can also help training result in greater muscle and strength gains.*

Despite what lifters and athletes told one another once upon a time, you don't have to follow an intensive 1-2 week "loading protocol" to see these benefits. Just 5 grams a day will get you the same benefits over time. But here's the kicker: For creatine to work, you have to take it daily for weeks—or even better, months—at a time.

snippet.insert/amazon-creatine

Multivitamins

A multivitamin helps to support your overall health and wellness along with possibly boosting energy levels and muscle recovery. Regardless if your goals are to lose weight or build muscle, the nutrients a multivitamin provides can help with both goals.

It is widely accepted that the best time to take a multivitamin is right away in the morning.

snippet.insert/amazon-vitamins

Pre Workout Powder

For a beginner, pre-workout powder is often times the very first supplement a newbie will try. However, it is probably not the best supplement to get started with. Pre workout powders feel awesome because they are typically packed with stimulants, however, many people get used to the pre-workout rush and think it will help them reach their goals before first having a solid nutrition plan.

While pre-workout powders can have a place in your supplement regimen, your protein, creatine, multi-vitamin and BCAAs and other amino acids should probably come first.

snippet.insert/amazon-pre